Electrolyte Imbalance & Heavy Sweating

Sweating is a natural process needed for regulating body temperature. Any time your body temperature increases beyond its normal 98.6 degrees, the brain signals for sweat glands to release fluid and cool down the skin. Heavy sweating can cause dehydration and a loss in electrolytes. The more you sweat, the greater your risk of developing an electrolyte imbalance, and the more fluid you need to restore hydration.

Electrolytes

Electrolytes are minerals that carry an electrical charge, and exist in all the body's fluids. These minerals help regulate acidity in your blood, the amount of water in your body, control body temperature and regulate muscle contractions. Electrolytes in the body include sodium, potassium, calcium, magnesium, chloride and phosphorous. Electrolyte levels can be either too high or too low, depending on your body's water level.

Electrolytes Lost Sweating

Any loss in fluid can result in an electrolyte imbalance. Moderate aerobic exercise can induce sweating at a rate of about 1 liter an hour, while high intensity exercise can cause a 1.5 to 2 liter loss of sweat each hour. When sweating, the body primarily loses the mineral sodium, but potassium levels may lower as well. A 2 liter loss in fluid will cause about a 4.6g loss in sodium.

Risks of Electrolyte Loss

An extreme electrolyte imbalance can lead to a disruption in your cells' ability to carry electrical charges in the nerves, heart and muscles. Severe cases of electrolyte loss can also lead to kidney failure. Symptoms of low electrolyte levels may include headaches and nausea, fatigue, poor concentration and reduced muscular function. Each of these factors can, in turn, result in reduced athletic performance.

Fluid Replacement

Adequate fluid is essential in the diet even without exercise because the body loses fluids through urination, defecation and even breathing. The average adult needs about eight 8-oz. glasses of water each day for adequate hydration. Exercisers need about 1 pint for every 1 lb. of sweat lost after exercise. Sports beverages that contain sodium and potassium are slightly better than just water for replacing lost electrolytes, but your primary goal should be to restore fluids before you reach a state of thirst.